Front-Foot Landing and Follow-Through

In this lesson you will review the Law that governs where your front foot lands. For a fair delivery, some part of the front foot, whether grounded or raised, must be behind the popping crease. That means your heel can be behind the line with your toes over it, and the delivery is still fair. If no part of the foot is behind the line, the umpire calls no-ball. In standard T20 playing conditions a front-foot no-ball is followed by a free hit, so every overstep can be very expensive. You will practise landing with a little margin for safety, rather than trying to land exactly on the line.

• Some part of the front foot must be behind the popping crease
• Grounded or raised counts
• No part behind the line means no-ball
• Leave yourself a small margin

In this lesson you will learn where your front foot should land in relation to your target. Ideally your front foot lands in line with your back foot and the target, so that your body can rotate through straight. If the front foot lands too far across towards the off side, you may block your hips and push the ball down the leg side. If it lands too far to the leg side, you may fall away and lose control. The toes should point roughly towards the target. You can place a strip of tape or a line of cones to check where your front foot lands and adjust your alignment gradually.

• Front foot lands in line with back foot and target
• Too far across blocks the hips
• Too far to leg side causes falling away
• Toes point roughly towards the target

In this lesson you will explore why many coaches talk about a strong front leg. When your front foot lands, a firm front leg acts like a brake on the lower body, allowing the energy from your run-up to travel up through the trunk and into the bowling arm. A front knee that collapses badly tends to absorb that energy, reducing pace and sometimes making you fall forward. However, every body is different, and a completely locked knee is not right for everyone. The goal is a stable, strong front side that suits your body. Bracing drills should be built up slowly and supervised, as they place significant load on the knee and ankle.

• A strong front leg transfers energy upwards
• A collapsing knee absorbs energy and pace
• A locked knee is not right for everyone
• Build bracing drills slowly and with supervision

In this lesson you will look at how the front side of your body supports accuracy. As your front foot lands, your front arm pulls down and in, your chest drives forwards and your head stays upright and steady with your eyes on the target. If your head falls away to the off side, your arm usually drops lower and the ball drifts. A strong front side creates a stable platform from which to release the ball. A good cue is to imagine your head finishing over your front knee at release. Practise this with walk-through drills and short run-ups before taking it into your full action.

• Front arm pulls down and in at landing
• Chest drives forwards towards the target
• Head stays upright and steady
• Head finishing over the front knee is a useful cue

In this lesson you will learn why the follow-through matters. After release, your body is still travelling with a lot of energy, and the follow-through lets you slow down safely and gradually rather than stopping suddenly. Your bowling arm should continue across your body, and your back leg should come through so that you keep moving towards the target for a few strides. Cutting the follow-through short places sudden strain on your shoulder, back and knees. A smooth follow-through is also a sign that your action is balanced. Watch how your momentum carries you after release, and aim for a controlled finish every ball.

• The follow-through lets you slow down safely
• Bowling arm continues across the body
• Back leg comes through towards the target
• Stopping suddenly strains shoulder, back and knees

In this lesson you will learn about the protected area of the pitch. The Laws define a protected area in the middle of the pitch, in line with the stumps, which bowlers must not run on after delivering the ball, because footmarks there would give an unfair advantage to the bowlers. If you run on it without reasonable cause, the umpire will warn you, and repeated offences lead to penalty runs and, ultimately, removal from the attack for the rest of the innings. To avoid this, plan your follow-through to veer off the pitch towards the side once your momentum allows, usually to the off side for most bowlers.

• Bowlers must not run on the protected area
• Warnings, then penalties and removal from the attack
• Veer away from the middle after release
• Plan your follow-through path in practice

In this lesson you will learn how landing technique links to your physical wellbeing. Fast bowling places forces of several times body weight through the front leg and lower back at landing. Good footwear with appropriate grip and cushioning, a stable landing position and gradual increases in workload all help to manage those forces. Young fast bowlers are particularly vulnerable, which is why the ECB publishes fast bowling directives that limit spells and overs for young players. Persistent pain in the heel, shin, knee or back should never be ignored. Stop, rest and seek advice from a qualified medical professional. This guidance does not replace accredited coaching or medical advice.

• Landing forces are several times body weight
• Wear suitable footwear and land stably
• Follow ECB fast bowling directives for young players
• Never ignore persistent pain; seek medical advice